WOD 5-22-13

WARMUP:

COACHES CHOICE

WOD:

ROW 1000 METERS

(record time) 

REST 2 MIN

AMRAP IN 7 MIN

5 X BOX JUMPS 30"/24"

7 X TOES TO BAR

(record score)

REST 2 MIN

AMRAP IN 5 MIN

10 X HR PUSHUPS

10 X LUNGE JUMPS

FINISH = 60 X SLEDGE SWINGS 30L/30R

WOD 5-21-13

WARMUP:
BERGUNER SNATCH WARMUP 45/35

SKILL/ STRENGTH
A.1--POWER SNATCH
5-5-5-5
WEIGHT IS 55-60% OF MAX
A.2--AFTER EACH SET PERFORM A M.E. SET OF HSPU.

SKILL/ STRENGTH
B.1--SNATCH BALANCE
3-3-3-3
WEIGHT IS 65-70% OF MAX
B.2--AFTER EACH SET PERFORM
5-10 REPS OF WEIGHTED DIPS,(As heavy as possible).

WOD:
"ISABEL"
30 X SQUAT SNATCH'S
FOR TIME:
**Do not worry about your time, concentrate on successful snatch's.

WOD 5-20-13

WARMUP:

COACHES CHOICE

WOD:

5 X POWER CLEANS 135/95

10 X FRONT SQUATS 135/95

5 X JERKS 135/95

10 X STRICT PULLUPS/ CHINUPS

5 ROUNDS

MIDLINE:

100 X UNBROKEN SITUPS

WOD 5-6-13

WARMUP:

COACHES CHOICE

STRENGTH:

BACK SQUAT

5-5-5-5-5

*After each round of BS, a Max Effort of Chin Ups will be performed.

**Rest 60-90 sec between complex sets

CONDITIONING:

10 X DEADLIFTS 155/105 lbs

15 X HR PUSHUPS/K2E

10 ROUNDS

*Alternate between Pushups and Knee to Elbow each round.

WOD 5-3-13

WARMUP:

BERGUNER SNATCH 45/35

SKILL/STRENGTH:

3 POSITION SNATCH X 7

MID HANG/ LOW HANG/ MID-SHIN

*Bar will be snatched from all positions without touching the ground!

WOD:

POWER SNATCH 95/65

WALL BALL 20/16

3-6-9-12-15-18-21

AMRAP IN 7 MIN

WOD 5-1-13

WARMUP:

COACHES CHOICE

WOD:

5 X SQUAT CLEANS 135/95

15 X HR PUSHUPS

200 METER SANDBAG RUN 50/30

20 X T2B

10 X THRUSTERS 135/95

15 X HR PUSHUPS

3 ROUNDS